Maybe you're looking to try some new stuff or maybe what you've been doing in the fitness center isn't quite as exciting as it used to be? Our intermediate workout plan is for people who have been doing some regular exercise and want to keep pushing themselves forward.

If you have any questions about the exercises included within please contact Andrew Walker, Health and Wellness Director, at 978-564-3486.

As a reminder, if you have not completed an Introductory Questionnaire, please do so soon. It will give us valuable information that will help us provide you with additional support on your way towards your goals. Click here to complete the Questionnaire.

Quick Tips:

• Leave at least 24 hours between strength/resistance training workouts.
• Remember that consistency is way more important than 2 hour workouts seven days a week!

Warm up

Use any piece of cardio equipment that on which you feel comfortable. Perform 5 minutes of general warm up prior to exercise at a very easy pace. Example: Walking on a treadmill for 5 minutes.

Strength/Resistance Training

How to do Strength/Resistance Training Correctly

• Perform all repetitions in a controlled motion 2-3 seconds on the upward motion and 3-4 seconds on the way down. 
• Perform all exercises with enough weight to fatigue the involved muscles in 8-10 repetitions. 
• Break resistance training program into “mini circuits” comprised of two exercises working opposing muscle groups.  Do one set of each exercise and then go back and do a second set of each.  Example: Do a hip extension on Swiss ball with medicine ball pullover closely followed by a lunge into the 2 arm dumbbell press.
• All exercises should be pain free (at the joints) and should include proper posture.

Frequency	2-3 times per week
Duration	2-3 sets per exercise
Intensity	10-12 repetitions of 8 exercises

 

 

Exercises to Perform (Do 10-12 repetitions of each)

1. Lunge to 2-arm Dumbbell Press (3 planes of motion)
2. Body Row
3. Chest Press (on Swiss ball with 2-arm dumbbell)
4. Elbow Extension (prone on Swiss ball)
5. Hip Extension (on Swiss Ball with medicine ball pull over)
6. Thread the Needle (prone kneeling)
7. Chest Press (on bench with dumbbell)
8. Isometric Abs (prone up/down movement)

For specific details on how to perform each of the above exercises, click here!

Cardiovascular Exercise

How to do it Correctly

• Intensity of cardiovascular exercise may be high enough to interrupt the ability to carry on a conversation.
• Make sure you figure out where your heart rate range should be for your workout based on the [220 minus Age] formula. 
  
  Example:  You are 35 years old and you want to stay within 55-80% of estimated max heart rate you would subtract 35 from 220 to get 185-your estimated max heart rate in beats per minute. To find the beats per minute for your desired range (55%-80%), multiply 185 by.55 and then .80 respectively to get your final heart rate range of 102-148 beats per minute.  This is the range you should be in for your cardiovascular workouts given this example.

Split Cardio Days (Interval training)

Frequency	2-3 days per week
Duration	2 15-minute blocks

 

Intensity 

•  Before resistance training:
  • 6 minutes warm up (60-70% max heart rate)
  • 3 minutes (75% max heart rate)
  • 3 minutes (65% max heart rate)
  • 3 minutes (80% max heart rate)
•  After resistance training:
  • 3 minutes (80% max heart rate)
  • 2 minutes (70% max heart rate)
  • 3 minutes (80% max heart rate)
  • 2 minutes (70% max heart rate)
  • 5 minutes (60% max heart rate)

Long Cardio Days

Frequency	1-2 days per week
Duration	30-40 minutes
Intensity	60-75% of max heart rate  for 30-40 minutes

 

 

Flexibility Training

Frequency	2-3 times per week
Duration	2-3 sets of 20-30 second holds each side of the body
Intensity	a moderate stretch - pain free

Stretches to Perform (2-3 sets each side of the body)

1. Standing Hamstring Stretch
2. Supine Figure 4 Stretch
3. Standing Calf Stretch
4. Standing Quadriceps Stretch on Stretch Mate
5. Corner Pec Stretch
6. Standing Triceps/Shoulder Stretch
7. Standing Lat stretch on Stretch Mate

For specific details on how to perform each of the above stretches, click here!

Stretch Safely

• Do not bounce or jerk limbs into position for held stretch.
• There should be no pain in the joint around the muscle which you are stretching (i.e. no pain in the knee joint if you are performing a quadriceps stretch).
• All static stretches should be done at the end of your workout either cardiovascular or strength/resistance when the body is fully warm, not at the beginning.

 Cool Down

On any cardiovascular machine, perform 5-10 minutes of cool down following the stretching portion of the workout to return the body to its resting state.  Example: Walk on a treadmill for 5-10 minutes following the stretching portion of the workout.

Example of Intermediate Exerciser’s Fitness Plan Calendar

Monday	Cardio/Resistance/Cardio/Stretch
Tuesday	Cardiovascular
Wednesday	Day Off
Thursday	Cardio/Resistance/Cardio/Stretch
Friday	Cardiovascular
Saturday	Cardio/Resistance/Cardio/Stretch
Sunday	Day Off

 

 

 

 

 

 

 

 

 

Suggestions and Feedback

Our E-Coaching program is here to help you stay motivated and reach your goals. If you have any suggestions or feedback on the program, please contact Andrew Walker, Director of Health and Wellness, at 978-564-3486.